Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

Weight Recommendations:

Beginner: 10-20lbs on each side
Intermediate: 25-55lb plates...

Use a Barbell with moderate weight, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55...

Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

Weight Recommendations:

Beginner: 5-20lbs
Intermediate: 25-45lbs
Advanced: 50-90+ lbs

Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs

Circuit: (45 second work / 20 second rest) 2x
-Alternating Rev. Lunge Pulses
-Fire Hydrants
- “
- Bear crawl ins
- Candle stick leg lifts
- Glute Bridge Hold